If you want to gain muscle, do you need to run to warm up?

Warming up before a workout is necessary, but it's not just running, and don't spend too much time running to warm up.

General warm-ups include:

Walk. Jogging.

And. Stretching of joints, ligaments, and muscles in various parts of the body.

etc., walking. Jogging.

Stretching of joints, ligaments, and muscles in various parts of the body.

By warming up, the body temperature and muscle temperature are increased, which in turn can improve the efficiency of the exercise in the following exercises. In addition, warming up before exercising before the workout can help prevent injuries.

By warming up, the body temperature and muscle temperature are increased, which in turn can improve the efficiency of the exercise in the following exercises. In addition, warming up before exercising before the workout can help prevent injuries.

Warm-up exercises. Generally, 10 minutes is appropriate, but it can be slightly longer in winter, about 15 minutes. The warm-up time should not be too short or too long, too short and the warm-up is not sufficient, which is prone to sports injuries; Too long physical exertion prematurely, affecting formal exercise.

After 5 minutes of jogging, add 10 dynamic stretches.

May improve range of motion and softness.

Just do these 10 movements once and you're ready to start working out.

1.Relax the back tendons and back: Keep your legs as straight as possible 10 reps as you crawl forward.

2.With your legs at 90 degrees, lean forward and fully extend your hips.

After touching the knee of the front leg with your elbow, stretch your back and shoulders to one side (hold for 5 seconds while extending) about 5 times each.

3.Once you're on your stomach, flip your upper body and raise your arms above your head, leaning your shoulders back as much as possible.

5 reps on the left and right sides to improve the range of motion of the lumbar spine and stretch above the hip joint.

4.Sit up with your hands behind your back, stretch your shoulders while holding your chest up, prop up your body and turn around to activate your glutes to make your hips too high and reach out to the other side of your body to stretch (as far as you can) to stretch your hip flexors, and also to your shoulders.

Apply pressure, the process of rotation allows the thoracic vertebrae.

I get stretching, right and right five times, too.

5.Step your foot out first.

Transition to a lunge position with your arms stretched to the other side. 5 times each on the left and right.

6.The hind tendon of the leg is lunge-extended, and the pelvis is tilted forward.

Don't hunch. When getting up, let the back knee rise first.

5 reps on the left and right sides.

Stretch both hands forward and keep your legs straight. Do this 5 times in a row on the left and right sides.

8.Use continuous rotation to relax the hip joint, and the arm swings with the body to ensure that the shoulder joint is also extended. 10 times on the left and right.

9.Draw circles in the air with your arms in the air, 10 times on the left and right sides.

Bend your ankles. With the outside of your calf fully extended, take a small step forward with your other leg and rotate your body. Hold for 3-4 seconds, then switch to the other leg. This stretch covers all the ankle muscles and the outside of the calf. 10 reps on the left and right sides.

<>No matter what you're training today, I'm sure this warm-up combination will help you.

No, you don't! Exercise is one of the major factors in exercising the body, and exercise can not only keep fit, but also build muscle. Many people love sports and fitness, and the society has begun to pay attention to fitness and promote fitness!

So, if you want to gain muscle, do you need to run to warm up?

1. Fitness needs to be engraved in the body, not a goal! Fitness theoretical knowledge is extracted from the practical experience of fitness, so experience is the most important! It's better to ask others than yourself, fitness novices don't need to run to warm up, do what they want to do according to their own ideas, continue to explore, and find ways from their own experience!

Fitness needs to be engraved in the body, not a goal! Fitness theoretical knowledge is extracted from the practical experience of fitness, so experience is the most important! It's better to ask others than yourself, 2, muscle building is training that requires strength, and running doesn't play a big role!

Running is a particularly tiring exercise, if a fitness novice warms up in advance, he will soon be weak and will have no strength, so the next strength training will not continue!

So why not jump right into strength training and let yourself work hard to build muscle instead of putting time and strength on top of the warm-up.

Muscle building is training that requires strength, and running doesn't play a big role!

So why not jump right into strength training and let yourself work hard to build muscle instead of putting time and strength on top of the warm-up.

How to exercise (gain muscle) when you go to the gym

If you want to work out, first of all, you can refer to a large number of **, there is a systematic introduction above, if you feel still at ease, you can go to the gym to run a **, find a professional teacher to guide you, of course, this is in the case that you have enough time and funds.

If it is a large base, it is recommended not to do exercise first.

Or start with running, persistence is victory!

Learn to understand first. Again, I make a plan and carry it out.

Ask a coach to be the best. Don't rush to figure it out on your own. Learn the basics. The movement essentials, the number of sets, the frequency, the arrangement of the weight. The division of training parts, etc

Whether you want to gain weight or a regular workout.

When the exercise load is appropriate, the body may sweat slightly or moderately sweating. If the load is too heavy and the body is too tired, the exerciser will sweat profusely and get soaked.

If the main purpose is to build muscle, do not use aerobic alone for more than 30 minutes. Do not exceed 20 minutes after strength training. Do not exceed 3 times a week.

The average bodybuilder does non-season cardio for 15 minutes (after strength training), 3 days a week5-6 days a week before the game, 2 times a day for 60 minutes each time (do it alone).

Running has a muscle-building effect.

There are the following steps for muscle gain:

1. Exceeding the usual amount of exercise, causing slight tearing of the muscles.

2. When the muscles regrow, the new muscles will be stronger than the original.

Muscle gain requires more than usual exercise.

If you don't keep exercising, the muscle cells die naturally, and the regenerated muscle cells become weaker.

If you stick to it, the muscles of the legs will be more obvious than the upper body, and it will be very beautiful.

If you want to achieve the purpose of muscle growth through gym training, then you need to meet two conditions, the first is:

The training of internal resistance is also known as strength training. The second is a reasonable diet plan.

Resistance training development method:

Resistance training for muscle building requires a complete training plan, and the most common beginner trainer program is to train the main muscle groups throughout the body in a seven-day week, with a weekly cycle.

Daily Training Goals:

The general training method is to train the pectoralis major muscle group on Monday, the latissimus dorsi in the back on Tuesday, rest on Wednesday, continue to work on the pectoralis major on Thursday, work the deltoid muscle on Friday, work the leg and arm muscles on Saturday, and rest on Sunday.

In the week's training plan, you can see that Wednesday and Sunday are rest periods, which can effectively improve and accelerate physical changes in the combination of work and rest.

Diet plan. Protein intake:

If you want to adjust your body through diet, you must first meet the high protein intake during the diet, which is the main building block of muscle. Protein intake comes mainly from fish, lean meats and eggs, which are rich in protein.

Carb supplementation:

In addition to protein, carbohydrates are important substances that make up the body's tissues, and are involved in the composition and various activities of cells, as well as providing energy for the body.

After making a scientific training plan and having a reasonable diet plan, the only thing left is to stick to the plan, and you can achieve very satisfactory results in as little as 3 months.

First of all, a 2-5 minute warm-up before a muscle-building session is sufficient, with a maximum of 10 minutes. A 30-minute run has no significant positive effect on muscle gain.

Secondly, the right warm-up before gaining muscle is mainly to "wake up" the muscles and avoid sports injuries. Too long a time can easily lead to physical fatigue. This is because some of the phosphoric acid and sugar needed to provide energy to the muscles will be consumed in advance.

Even if it is a combination of aerobic and anaerobic exercises, resistance training is done first with equipment, and then aerobic exercises such as jogging.

Third, exercises that are purely aimed at building muscle are best separated from running and scheduled at different times. To gain muscle, you should generally do your best to do extreme exercises, generally only for one large muscle group and one or two small muscle groups at a time, and it is not appropriate to arrange exercises that consume too much. People in the industry know that muscle growth is not during training, but after training, without adequate nutritional supplementation and rest, the effect will not be good, and it is easy to be injured in sports.

Fourth, as mentioned above, to gain muscle quickly, training is only one direction, and it is necessary to have nutrition and rest guarantees. As for the equipment, there is no superiority or inferiority, as long as the pursuit of high strength (large load), the muscle-building effect is more obvious. However, the most classic is definitely the bench press.

It is advisable to find a companion in the gym (or seek the help of a patrol instructor), extreme training is not easy to do without help.

For reference: warm-up for 3 minutes, bench press 8 x 6 sets (section.

The second and third groups do their best), do birds and chest clips and other low-intensity 12x4 groups. In general, I practice about 4 postures at a time. Then stretch for 5 minutes. The whole process is controlled in 30 to 50 minutes.

Aerobic is done at the end, and it will be terrible in 20 minutes, just walk slowly; Warm-up can still be treadmill plus special slope brisk walking for 5-10 minutes is enough, the reason is what you still have to ask, otherwise why do you warm up; The third question, how long is your so-called fast, the best action to develop pectoralis major circumference is to use free weights to do it, which is nothing more than a variety of bench presses and a variety of birds; The last question is not that you can't do it for a long time, it's that you can't do it for a long time, because as you said earlier, if you overdo aerobics, it will indeed cause muscle breakdown to a certain extent.

How do fitness beginners create an effective muscle-building plan? How to train and eat for beginners to gain muscle?

Here are the general workout steps:

1.Warm up for 5-10 minutes;

2.Strength training for 30-45 minutes;

3.Aerobic exercise for 30 minutes.

If you're lean, you can reduce the amount of aerobic exercise to less than 30 minutes, or even skip aerobics. When you first start exercising, it is recommended to practice four times a week and rest for three days.

Strength training can be done as follows:

Day 1: Pectoral + abs.

Day 2: Back muscles + biceps.

Day 3: Shoulder + triceps.

Day 4: Legs.

Personally, it is recommended that everyone can practice for the parts they want to strengthen, and the number of times of each movement is controlled at 6-8 per group, and it is advisable to practice 3-4 groups each time.

For novices, the initial training should not be too intensive, and it is generally enough to practice every other day.

For example, the first movement is practiced for the first time, and the rest is on Tuesday, and the back and shoulders can be trained on Wednesday, which is also grouped. Rest on Thursday and abdomen and arm training on Friday. At the same time, it is necessary to ensure that you get enough sleep every day, which is generally controlled at about 8 hours.

Diet is also an indispensable and important part of building muscle. Muscle growth consumes energy, and without enough calories, it is impossible to ensure normal muscle growth.

Meal plan big recommendation.

This meal plan: Total Protein: 468kcal (17%), Total Carbohydrates: 1424kcal (51%), Total Fat: 990kcal (35%), is suitable for lightweight gym people who are just starting out, and also for women.

Breakfast: 2 slices of whole wheat bread, 1 fried egg, 1 cup of skim milk (about 230ml), 1 apple (without peeling) and meal: 1 cup of low-fat yogurt, 6 slices of whole wheat soda crackers.

Lunch: Stir-fried lean beef, can be served with celery, onion or green pepper and other vegetables, broccoli, a bowl of brown rice, a glass of lemon juice How to make an effective muscle building plan for beginners? How do you train and how do you eat?

Snacks: 1 banana, 1 small portion of raw almonds (about 24 pieces).

Dinner: Stir-fried fresh vegetables with chicken breast (can include mushrooms, carrots and other vegetables), stir-fried shredded potatoes, a bowl of less oil and brown rice.

The best muscle-building training schedule.